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Daylight Saving Time (DST)* is here and that means we set our clocks forward by one hour. While we gain more daylight, the shift can throw off our sleep schedules, productivity and even our pets’ routines. The effects of clocks changing can leave us feeling groggy but with a few simple adjustments, you can make the transition easier.
In this post, we’ll cover how to adjust to Daylight Saving Time, its impact on sleep and tips to help both you and your pets adapt smoothly.
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*The UK follows British Summer Time (BST) as its version of Daylight Saving Time (DST).
The Effects of Daylight Saving Time on Sleep and Well-Being
The shift in time may seem small but it can affect our internal body clock. Here’s how:
- Disrupted sleep patterns – Losing an hour can make it harder to wake up and fall asleep at the right time.
- Fatigue and mood changes – A lack of sleep can lead to irritability, difficulty focusing and even increased stress.
- Health risks – Studies show a slight increase in heart attacks and accidents right after DST changes.
And let’s not forget our pets! They don’t understand why their meal or walk is suddenly happening at a different time. Helping pets adjust to time change is just as important as adjusting ourselves.
7 Ways to Adjust to Daylight Saving Time
1. Start adjusting your sleep schedule early
To minimise the effects of clocks changing, start shifting your bedtime 15-30 minutes earlier a few days before DST. This gradual change helps your body adapt more smoothly. Consider investing in a high-quality pillow, such as the Simba Hybrid® Pillow or the Martian Dreams® Hybrid Pillow, to enhance your sleep quality with superior comfort and support.
2. Get morning sunlight
Natural light is the best way to reset your internal clock. Spend time outside in the morning to signal to your body that it’s time to be awake. If you’re waking up in the dark due to the time change, consider using a Philips SmartSleep Wake-Up Light or Lumie Sunrise Alarm to simulate sunlight and improve your wake-up routine.
3. Reduce blue light exposure at night
Blue light from phones, tablets and TVs can make it harder to fall asleep. Try reducing screen time at least an hour before bed to help your body adjust naturally. You can also wear blue light blocking glasses such as ATTCL Unisex Blue Light Blocking Glasses to minimise eye strain and make it easier to sleep.
4. Stick to a consistent routine
Keeping a steady schedule for sleeping, eating and exercising helps your body transition to the new time. Consistency is key to adjusting to Daylight Saving Time. Enhance your sleep routine by incorporating essential oils for a soothing and restful atmosphere. Explore the MAYJAM Essential Oils collection and discover your perfect scent for relaxation.
5. Adjust meal and exercise times
Since digestion plays a role in our internal clock, shifting meal times gradually can help. The same goes for exercise – try working out earlier in the day to promote better sleep. For extra relaxation, consider drinking a cup of herbal tea before bed. We recommend the Yogi Bedtime Tea Collection, featuring a soothing blend of fennel, chamomile flowers and valerian root, thoughtfully crafted to encourage relaxation and support restful sleep.
6. Help your pets adjust to time change
Pets thrive on routine so move their feeding and walking schedules in small increments before the clocks change. This prevents confusion and helps them transition smoothly. Use an automatic pet feeder like Cat Mate C500 Automatic 5 Bowl Pet Feeder or smart pet monitor such as EZVIZ Indoor Pet Camera to help keep their routine consistent.
7. Be patient and prioritise rest
It may take a few days for your body to fully adjust. If you feel sluggish, allow yourself extra rest and stay hydrated. Listen to your body and give yourself grace during the transition. If you need an extra boost, try a valerian root extract Kalms Night One-a-Night tablets or calming sleep aid such as Solgar Griffonia 5-HTP Complex – Sleep and Mood Support to support your sleep cycle.
How Long Does It Take to Adjust?
Most people adapt to the time change within a few days to a week. However, children, pets and those with existing sleep difficulties may take a bit longer.
If you find yourself struggling with sleep, try using relaxation techniques, limiting caffeine late in the day and creating a calming nighttime routine with aromatherapy.
Daylight saving time and spring fatigue often go hand in hand. Find out more about spring lethargy and how to adjust your routine to beat it by reading this blog post: Beating Spring Fatigue: Why You’re So Tired and 7 Simple Ways to Regain Your Energy
Final Thoughts
Daylight Saving Time may disrupt our schedules but with small adjustments, you can minimise its impact. Focus on getting enough sleep, helping pets adjust to the time change and making the most of the extra daylight.
With these simple strategies, you’ll be back to feeling energised and ready to embrace spring in no time!
